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1, breakfast should be balanced, should include cereals, eggs, dairy foods and fruit. The best match is a bowl of hot cereal, a boiled egg, 250 ml of milk and a fruit or a glass of freshly squeezed juice. These include oats to aid digestion, vitamin C to prevent colds and a certain amount of calcium.
2, lunch should include fiber and protein, you can eat more fish. The protein contained in fish is not only a high-quality protein, but most of the fish's fat content is lower than other meats.
3, dinner in addition to adequate intake of some protein, you can porridge porridge, vegetable soup porridge-based, this can not only warm the stomach, but also provide minerals, fiber and vitamins. Although it was full after eating, the amount of calories provided did not exceed 30% of the total calories of the entire day and it was healthy.
According to the dietary guidelines for Chinese residents, the Chinese Nutrition Society recommends that the weight of each type of food that should be ingested per person per day is 300-500 grams of cereals, 400-500 grams of vegetables, 100-200 grams of fruits, fish, poultry, meat, eggs, and other animals. 125-200 grams of food, 100 grams of milk and dairy products, 50 grams of beans and soy products, and no more than 25 grams of oils and fats.
Winter dinner should be porridge
During the severe winter season, the sudden drop in temperature, the chilly air, and the basal metabolism and all physiological activities of the human body require more heat to maintain the cold. At the same time, winter is also the season of “collectionâ€, and the nutrients that enter the body are easily absorbed and stored, and are ready for the “Spring Life and Summer Growth†in the coming year. Therefore, the winter diet should be rich, adequate nutrition, and sufficient calories to meet the needs of natural climate change.